Straight-Arm Pulldown with Rope Attachment
Differentiation: Mechanics
This variation of a standing lat pulldown is unique. Here is how: you pull a Rope Attachment down | while your arms remain straight throughout the movement. The rope attachment | increases the amount of resistance applied to your lats throughout the rep. Finally, keeping your arms straight maximizes the work done by your lats.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting.
2) Set the pulley at its highest setting.
3) Obtain a rope attachment.
4) Clip a rope attachment onto the pulley hook.
5) Stand facing the machine, two feet away from the machine.
6) Place your feet shoulder-width apart.
7) Reach up to grasp both ends of the rope attachment - with your palms facing each other.
8) Straighten your back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling the rope attachment ends down
3) ...using both hands, using a controlled movement
4) ...and keeping your arms straight
5) ...until the ends reach your thighs.
6) Squeeze your lat muscles and hold for a count of one second.
7) Inhale while allowing the rope to retract upward to the starting position using a slow and controlled movement.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Imagine your hands as hooks as you pull the weight down.
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.
Keep your arms straight during the entire movement - to prevent your biceps from doing any work.
It is important to keep your chest up and back flat.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | GoFit Triceps Rope |
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